Dumbbell Seated Overhead Tricep Extension

Instructions for proper form

1. Sit upright on a flat bench with your feet firmly on the ground. 2. Hold a dumbbell with both hands, using a flat palm grip. 3. Raise the dumbbell overhead until your arms are fully extended, keeping your elbows close to your head. 4. Lower the dumbbell behind your head by bending your elbows until your forearms are parallel to the ground. 5. Engage your core and ensure your back remains straight throughout the movement. 6. Extend your elbows to lift the dumbbell back to the starting position. Repeat for the desired number of repetitions.

Common mistakes to avoid

Avoid flaring your elbows out to the sides, arching your back, or using excessive weight that compromises form. Ensure you do not bounce the weight and maintain control throughout the entire movement.

Benefits

Specific benefits of the exercise

This exercise specifically targets the triceps, helping to build size and strength in the muscles at the back of your upper arm. It’s effective for isolation and improving shoulder stability.

Expected results and timeframe

With consistent training, you can expect to see increased muscle definition and strength in the triceps within 4 to 6 weeks, depending on your overall fitness regimen and diet..

Who this exercise is best for

This exercise is best for beginners looking to strengthen their triceps and improve their upper body strength, particularly bodybuilders or those interested in toning their arms.

Scientific studies supporting its effectiveness

Research in strength training has shown that targeted exercises like the dumbbell seated overhead tricep extension effectively increase tricep activation and hypertrophy, contributing to overall upper body strength.

Variations

Beginner modifications

For beginners, using a lighter dumbbell or performing the exercise seated on a stability ball for added core engagement is recommended. You can also perform a one-arm overhead tricep extension for more focused training.

Advanced progressions

Advanced progressions include using heavier weights, incorporating a drop set, or performing the exercise with a barbell instead of a dumbbell. You can also try adding a twist at the top of the movement for increased muscle activation.

Integrations

Complementary exercises

Complementary exercises include push-ups, bench dips, and tricep kickbacks, which can enhance overall tricep strength and development.

Super set recommendations

Consider supersets with chest press or shoulder presses to maximize upper body workload and engage triceps during compound movements.

Sample workout routines

A sample routine could include: 1. Warm-up (5-10 minutes of light cardio), 2. Dumbbell Seated Overhead Tricep Extension – 3 sets of 10-15 reps, 3. Dumbbell Bench Press – 3 sets of 10-12 reps, 4. Dumbbell Shoulder Press – 3 sets of 10-12 reps, 5. Cool down with stretching.

Exercise combinations

This exercise can be combined with other compound lifts such as squats and deadlifts to create a full-body workout that facilitates overall muscle gain and strength.

Best time to do this exercise in your workout

This exercise is best performed after larger compound movements for the upper body, like the bench press or shoulder press, allowing your triceps to be fully engaged when they are still fresh.